Top Half Powell Raises

Anatomy and Physiology of the Top Half Powell Raise

Powell raises are a general class of exercises that train the rhomboids. The rhomboids are muscles in the upper back between the shoulder blades, or scapulae.

The rhomboids are prime movers for exercises like rows and pulldowns at the shortened end of the range of motion, but they also act as stabilizers. Along with trapezius 3 and the external rotators, they contribute to postural improvement of the upper back.

Instruction for Top Half Powell Raises

Lie on your side on the floor. Fold your legs upward to create a wider base of support, and extend your bottom arm upward, or fold it under your head, whichever is comfortable. Extend your working arm in front of you, DB in hand, and elbow fixed in position, but not locked. The DB should be in line with your face, as shown below.

Take a breath in. As you exhale, swing the DB in an arc, keeping the DB in line with the face as shown below.

 

Upon reaching the top of the movement above, inhale as you return to the starting position by reversing the direction of motion. Do not “ground” the DB; rather bring it to just short of the floor, and then exhale and again, lift to the top of the range of motion.

Top Half Powell Raises Do’s and Don’ts

• This exercise has a “tipping point” at the top of the movement. Be sure to stop the ascent of the DB just short of the tipping point. If you do, you will keep tension on the rhomboids throughout, and maximize the training effect. If you do not, the tension will drop out of the muscle, and you may turn yourself into a tipping point, as you go tumbling backward.
• Watch our video below to see the proper execution of the Tope Half Powell Raise from beginning to end.

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